Let’s Get Real 2017 – The Secret to Kicking your Goals this New Year


Let’s get real – setting intentions for a better life in 2017 will ultimately fall through the way side unless you are: A: gun ho or B if you have someone to make you accountable to consistently take action. Year after year our best intentions typically fail to take action as life just gets in the way.

Even when you are doing your best you can run into hiccups and become stagnant how best to move forward and get healthier in a confusing landscape life such as the health and wellness industry. This person is saying that best diet is paleo another vegan, when really the best diet is the one that is constructed especially for your unique needs! Be weary some practitioners are blatantly biased with personal preferences and agenda, dietary regulations and financial kickbacks instead of your greater wellbeing.

Health care is becoming more expensive and more people are becoming sicker and sicker. Seriously, I don’t know one person without physical, mental, emotional health concerns who doesn’t need assistance regaining their true natural state optimal health and vitality.

The Secret

Accountability buddies help guide you where to get to by asking you questions you haven’t thought to ask yourself– from the best source of expertise– you! These buddies hold your hand to where you need to get through and facilitate breakthroughs by helping release you from what holds you back from getting to where you need to get to. Here’s the bit why most people fail achieving anything –it takes time and persistence rewire old habits and cement a new life style (around 3-5 weeks). To be transparent even I have employed a professional accountability partner – how else would I breakthrough uncomfortable challenges without those little nudges along the way to keep me kicking my goals.

Unfortunately you may create self-sabotaging situations that oppose where you really want to get to and where you want to be. This creates instability of the present, uncertainty how to move forward and general discord of being. Unless you can get to a good feeling place you will be bombarded with negative scenarios that will literally paralyse you. To gain mastery of yourself in 2017 you need to figure out what you are going to accomplish and how you are coming to play the game – without losing yourself in the process.

New Choices

Get ready to define a vision of your future instead of letting the past define you on a daily basis. Commit to owning your 2017 but signing up to a programme or group with someone to hold your hand step-by -step.  Choose to not make the same old poor choices you made the day before by breaking the habit of being your old self and reinventing a vibrant, energetic and goal kicking new self!


By Amanda Clegg
Integrated Health Coach

Would you like to learn more how health coaching can unlock a more abundant, healthy, committed and energetic way of life? Ok let’s talk! Schedule a free initial consultation with me today at Raw Food Tribe and discover how to own your 2017!



In Conversation with Emica Penklis | LOCO LOVE

It’s very rare you when meet someone in everyday life who understands the full spectrum of determinants on our health and wellbeing. Emica Penklis is one such person, a super raw chocolatier, model, naturopath with a special interest in eating psychology. Emica discovered whilst practising naturopathy that the treatments would help heal her clients on a physical level however there is a much deeper level of healing required also integrating the mind and spirit. This revelation lead Emica to study food psychology and mind body nutrition. Our health is determined by so much more than food we eat and exercise we do and or don’t do. We embody our thoughts, feelings and emotions and this manifests physically into our general state of wellbeing and emotional fitness.

Emica saluting to the Cacao Gods on Bondi Beach with fabulous photography by Kane Skennar

In this conversation Emica gives us the lowdown on her healthy handmade love infused chocolates (yes there is a such a thing) and shares a bit mindful advice to models that is of great relevance to everybody. The unveiling of daily rituals, favourite foodie haunts in Sydney and Byron and some other good stuff in life are uncovered too.

How has your love affair with Cacao changed the life you live today?

Completely, I often wonder how I actually arrived at this place I am today. Its not something I ever saw myself doing, I knew I wanted to created something that was beneficial for everyone though I didn’t know what that was. Chocolate is something that has such a evocative quality, it brings to mind love and pleasure, to me are the most important aspects of the human experience, we spend so much of our lives as a collective in suffering and in fear. This fact inspires me to keep doing what I do, even if it is just chocolate, my intention behind the brand is to spread love. The life I live today is really amazing, I find creating opens my heart and fills me with so much gratitude.

In what way are your handmade chocolates a point of difference from the hundreds of cacao brands emerging and why should we try Loco Love?

Loco Love in essence is an expression of myself, like Whitman said “Behold I do not give lectures, or a little charity. When I give, I give myself”. Years of studying and practising as a naturopath has given me the knowledge to create recipes that are as healthy as possible. We use all certified organic ingredients, I believe this is imperative to the health of the body and the sustainability of the planet. Loco Love is hand crafted, using Low GI organic coconut blossom nectar, which is in my option the best of the alternative sweeteners. Really the main reason I believe people should try Loco Love is because it tastes really amazing and makes you feel great. Also personally I believe the intention and energy that goes into a product such as chocolate is transferred from the maker to the consumer and I do put a lot of love into what I do. I used to feel uncomfortable with the ‘made with love’ slogan, though now its true, Loco Love Chocolate is made with love. Also our kitchen is surrounded with crystals, we don’t use tap water and our cleaning products are as natural as possible. We also use therapeutic grade oils by Doterra, the finest in the world, these have many benefits.

Clockwise: Cherry Love Bomb, Hazelnut Praline, Salted Caramel Crunch, Bounty Truffle and Raw Matcha and Mint

That sugar movie is helping spread the message about the ill effects of sugar to the mainstream, how important do you believe it is steer clear of agave and other so called ‘healthy’ natural sweeteners that spike blood sugar levels and cause the cycle of cravings?

I haven’t actually watched this film, though I have read and studied endless amounts of information on sugar and its detriment to health. I do find a lot of these movements are often sensationalised and sometimes extremist. Having studied Eating Psychology, I know that the stress that often accompanies avoiding certain foods is worse than actually consuming the foods. That being said, I personally do not eat refined sugar (very often) and agave, as they are detrimental to health and the studies support this. Agave is almost 90% fructose which is a disaster for the liver and for weight gain. I must say it does occasionally frustrate me when ‘health’ foods are packed with agave, not organic and emblazoned with ludicrous claims.

Hazelnut Pralene
OMYum my personal favourite ‘Hazelnut Praline’ it’s delicious but non-addictive unlike refined sugary treats and that’s a very good thing.

What advice would you give to other models that are looking for healthy eating choices rather than just old school calorie control?

  • Relax when eating, eat slow and mindfully.
  • Do not skip meals, make sure you eat some protein with each meal this stabilises blood sugar. Which keeps your energy levels stable and doesn’t leave your ravenous in the afternoon reaching for a caffeine hit and the cookie jar.
  • No need to stress, there is no perfect diet for everyone.
  • Obviously it is very important to eat lots of organic vegetables and fruit
  • Pretty much just skip the whole supermarket and go for the freshest food possible.

Any healthy tips can you share that are embedded into your daily rituals?

  • Meditate daily, I practice transcendental meditation (TM) and other forms of meditation that I had kind of invented for myself. Basically just tapping into that space of love and holding it as long as possible, all the time if you can.
  • Drink good quality water, the body is 70% or more water so it is very important to hydrate yourself with filtered or spring water
  • Remember to breath deeply and mindfully, oxygen is one of the most important aspects of optimum health.
  • Get out into nature and try to take some time to disconnect from your phone and your responsibilities. Remember what it feels like to be just be yourself, stress and the daily grind can sometimes mask the real you.
  • Smile and be kind to people.
  • There is so much more to health than just what you eat, namely the state of your mind and the understanding of your purpose here in this time and space.
  • Get creative and surround yourself with people that inspire you.


Emica snapped by the Facehunter

What are your top 3 favourite food destinations in Sydney and Byron Bay?


  1. Fratelli Paradiso in Potts Point
  2. O Organic cafe for Lunch
  3. Ume Japanese in Surry Hills

Byron Bay

  1. The Roadhouse
  2. Doma Japanese in Federal
  3. Harvest in Newrybar

Top 3 book recommendations?

‘Be Here Now’ Ram Dass

‘Way of the Superior Man’ David Deida

‘Tales of Ordinary Madness’ Charles Bukowskz

Currently Reading?

Currently, I am into reading ‘The Kybalion Heremetic Philosophy’, ‘The Art of Sexual Ecstasy’ by Margo Anand and next up ‘Women Who Run with Wolves’ which I found a copy the other day on the side of the road.

Favourite Film?

Oh this is a hard one. I enjoy so many films, I used to be really into cult movies like ‘With Nail and I’, ‘Blue Velvet’ and ‘Christian F’. I have loved different films at different stages in my life, also a lot of documentaries I like ‘The Source Family’. Last year I liked ‘Boyhood’ although I am pretty sure everyone else did too.

Personal Life Mantra?

Again this changes, though the one this that remains constant is a daily practice of cultivating heart connection. Being in that peaceful space within myself that seems to allow everything to unfold around me in synchronicity. It more of a feeling than a mantra.

Favourite Quote?

‘Live in LOVE’

Most potent life message you can share with our tribe?

Be present where ever you are, make sure you are fully there, to experience whatever it is in that moment. This allows you to really connect with others and yourself, its easier said than done. Also as much as possible try to remember that everyone is doing their best at this point in time, so have compassion for where you and others are at, take responsibility for your own life and actions.

Where can we find you and your chocolate?

You can find me on instagram @emicapenklis and @locolovechocolate. Loco Love is sold at over 20 different stores in Sydney, for a full stockist list visit our facebook page here .

Loco Love is now a maker in residence at a collaborative space with Ballsy Wild Kombucha and Wild Thing Raw. The ‘Collabatory‘ is also offering workshops and yummy events like the 10- part RAW DESSERT DEGUSTATION by LOCO LOVE! Come visit us on 495 Parramatta road in Leichhardt, NSW or get yourself booked in advance for some awesome deliciousness.

Stay tuned for my blog I am setting up in the coming months, I am soon to be offering Naturopathic and Eating Psychology Coaching consultations.

By Amanda Clegg
Integrated Health Coach


Sophie Ward is an ex-model and older sister to Gemma Ward who has truly come into her own sense of self through the healing medium of writing, journalling, travel and self-inquiry. During her international career as a model Sophie suffered from an eating disorder where every second thought was about food to now being an empowered strong woman who chooses love over fear in every moment. Sophie is fiercely vegan and an enthusiastic plant-based lover, her days in the kitchen are spent brewing kombuchas, preparing krauts and re-imagining an old meat dinner favourite into a plant-based taste sensation. Sophie is a wonderfully imaginative blogger and accomplished writer who  published her book ‘The Beginning of an Inexplicable Journey’ at the tender age of 19. I was delighted to discover she has hosted a dozen Salon transformational themed dinners in NY and LA with enlightening topics, hosts and inspirations together with her partner Isaac. More recently, Sophie has become a joyful mother to her first born boy Julius.

Sophie has been in a manner of speaking ‘grounded’ by mother nature and gifted a sense of natural wisdom about how to lead all aspects of her life. Her sisters quote on her book sums her world up perfectly – “She writes like the universe is watching itself.” – Gemma Ward

This is Sophie’s natural law…


Originally hailing from Perth Australia, how contrasting is it to live an American life in LA/NYC?

So different! I only realize the stark contrast after coming back to Australia after months and months away. It’s been great being here (in Perth) again with my son. I grew up by the ocean and with dirt on my knees, so I’m intent on giving Julius some of that too. I adore NYC – it’s a phenomenal city full of possibility and wild sights, so much life and kinetic energy… but LA is a different animal, and one that I’m not so sure about. We are planning on moving to Ojai soon, just north of LA. Smaller community living in tune with the land. Much more my vibe.

Tell us about the inspirational Salon dinners you host with your partner Isaac, what is on the menu literally and topically?

Oh thank you, the Salon dinners are truly inspirational to me! We’ve seen so many of our guests completely light up during the course of the evening. People love being heard and having an opportunity to share their thoughts in a safe setting. I am so inspired by what happens. We’ve had twelve dinners since we began two years ago, and the themes have included Evolution, Story, Catalyst, Purpose, Manifest, Inheritance, Paradise, and more. Each table has a different host who has chosen a topic that relates to the theme, for example Imagination at the Story Salon, or Inner Peace at the Paradise Salon. The menu is designed by the restaurants we work with – our favorite chef to work with has been Spoon Singh at The Larchmont in LA, who created a beautiful four course meal with big bowls of organic local veggies to share. We did do a fully vegetarian Indian feast for the Paradise Salon, which we catered ourselves! A bit messy, but worth it.

How has being a plant-based lover changed your world for you and your immediate family?

It has changed so much. I am so inspired by cooking now. I was quite bored before. My world has opened up, and I’m very passionate about making my own sourdough bread, oat milk, raw vegan chocolate (in so many variations!), sauerkraut and kombucha. I just discovered ‘oatgurt’ which is pretty rad. I love that when I feel like eating something traditionally meat based, I can recreate it with 100% plants and it seems to always taste better. Maybe my taste buds have woken up. Case in point: vegan shepherds pie and chocolate peanut butter cups rocked my world more than any standard version ever did. Although I do miss croissants…

What does a typical day of food preparation look like for you?

I make a lot of things in advance so that I have them on hand. Every morning I have homemade granola made with buckwheat groats, oats, coconut, maple syrup and various superfood powders (maca, mesquite powder, cinnamon.) I douse that in oat milk, berries or banana, and top with either chia seed coconut pudding or chia cinnamon oatgurt! Having a baby changes the length of time I can spend doing any one thing, so I tend to get in quick while he naps and make something chocolatey as a treat, brew some kombucha, prepare some sauerkraut, or start dinner, which often involves roasted root veggies. I love making vegan coriander pesto too, so versatile and detoxifying.

photo 2

Albert Einstein said “Look deep into nature, and then you will understand everything better” how do you interpret this quote in accordance to how you live and see the world?

As soon as I began to spend more time out in nature and less time with my face buried in fashion magazines (or inside my head) everything shifted. I started to understand the natural law of life itself, and felt humbled, dwarfed, embraced, and at one with the cosmic energies. Earth is my truest mother, my family lives here amongst us all, the plants and the animals are our sisters and brothers and relatives. Once I understood this, it became very clear to me what actions to take. I think so many of us are divorced from the natural world that we don’t realise how unnatural our existence is. Still, I don’t feel like I spend nearly ‘enough’ time in nature as I’d like to.

Any healthy tips can you share that are embedded into your daily rituals?

Every morning I squeeze some lemon in some warm water and take it to a carpet or dry grassy spot somewhere. Then I do a sequence of deep yoga stretches to work out all the kinks and tension that has expressed itself over night in my body. I think our sleep is so powerful as a healing and processing tool. It makes sense to me to off-load that build up before starting my day. If I don’t do these stretches I feel considerably off center as my day goes along. It only takes me about 30 – 45 minutes, and the longer the better! Before my son Julius arrived, I would meditate and do some gratitude prayers at the end – now I’ve had to cut that part out, until further notice. (I tend to incorporate these elements into my waking day anyway. We must still chop wood and carry water.) No matter what else I do in terms of exercise, this simple morning grounding is enough to get the chi moving and to ground me in my body. I’m a big fan of the afternoon nap, too. It’s so cosy cuddling up with a baby, recharging together.

As a respected writer and blogger of life and the universe how is that writing the ‘The Beginning of an Inexplicable Journey’ come into being?

Thank you for your kind words. I was very young when Inexplicable came into my life as a possibility. I was about 19 and had been published in Vogue Australia. An independent publisher in Sydney contacted me and said he wanted to put together a book of my writing. He gave me full creative reign and no time limit, though he kept encouraging me, which was priceless. Without his belief in me and my writing, I don’t know where I’d be. I was so young that I didn’t feel I was ‘qualified’ to write a book, so instead I put together all of my favorite pieces of writing from battered journals I’d kept whilst traveling the world as a model, trying to find myself and my center I suppose. I wrote, edited, designed, packaged and self-published the book myself. Pretty proud of that! For the 100 limited editions, I flew to Kentucky to get it hand bound at an old printing press by an eccentric Reverend. I will never forget that experience.

photo 1

Photographer Sebastian Mader,  Harpers Bazaar October 2011

Top 3 book recommendations?

  1. Be Here Now, by Ram Dass
  2. Henry Miller’s On Writing
  3. Mother’s Nature: Timeless Wisdom for the Journey into Motherhood by Andrea Alban Gosline

Currently Reading?

Vegan’s Daily Companion: 365 Days of Inspiration for Cooking, Eating, and Living Compassionately by Colleen Patrick-Goudreau, and Edward the Emu (for Julius, almost every night, ha!)

Favourite Film?

Baraka – Blew my heart and mind open in ways no other film has. I was forever altered.

Personal Life Mantra?

“This, too, shall pass”.

Favourite Quote?

“This is the true joy in life, the being used for a purpose recognized by yourself as a mighty one; the being a force of nature instead of a feverish selfish clod of ailments and grievances complaining that the world will not devote itself to making you happy. I am of the opinion that my life belongs to the whole community and as long as I live it is my privilege to do for it whatever I can. I want to be thoroughly used up when I die, for the harder I work, the more I live. I rejoice in life for its own sake. Life is no ‘brief candle’ to me. It is sort of a splendid torch which I have a hold up for the moment, and I want to make it burn as brightly as possible before handing it over to future generations”. – (George Bernard Shaw)

Most potent life message you can share with our tribe?

There are two choices to make in each moment, to be in love, or to be in fear. Choose wisely.

Where we can find you?





 By Amanda Clegg
Integrated Health Coach


Q & A with Tom Cronin | The Stillness Project

Meditation is the key that unlocks us from our distracted minds and the never-ending rush between one activity and to the next. During our meditation practice the mindless ‘auto-pilot’ mode falls away and we become more engaged in the moment of now.

The magic of meditation allows us to shift into another octave of experience, you cease being anxious about the future and life can begin to flow with more ease and less forced effort.

Tom Cronin of the The Stillness Project has experienced one end of the spectrum; the adrenaline junkie super stress filled world of trading, to the absolute other;  joyful bliss filled connection to your ‘inner amazingness’!

As a collective let’s move to higher ground, Tom Cronin is one meditation guru that can show us ever stimulated digital fuelled modern people how find timeless space by nurturing a peaceful state of stillness.


Tell us what the stillness project is all about?

The Stillness Project is a global movement to inspire 1 billion people to sit in meditation daily through the use of social media, film, ebooks, retreats, seminars, talks and workshops.

In what way does The Stillness Project serve the global community?

 The Stillness Project is about change. It is more than presenting ideas, it’s about offering the tools and practicalities of application to the idea. We believe that each and every human has inner peace and happiness within them and that when they receive the key, the door to this world will be unlocked. That key is meditation.

You have recently returned from the playa at Burning Man in Nevada, how has this experience ‘ignited’ your mind, body, spirit in any way shape or form?

Wow, Burning Man…what an experience! It was an inspiring insight into how humanity behaves when a conscious community has no rules other than the rule of giving. It was a creative, kind, open and intelligent city that was formed for 7 days. My favourite experience was being far out in the desert on my own at dawn and being immersed in the stillness and vastness of it.

Burning ManImage source via Explore Light

Do you feel like you have awakened super human ‘powers’ in yourself and others through the practice of stillness through transcendental meditation?

I have to be careful here as Superhuman Powers can be misleading. It’s not to say I jump over tall buildings however the previous human version of myself has been superseded by a new model through meditation. I feel alot of bliss, love and joy most of the time and the darkness of depression, the fear of anxiety and the constant sickness has dissolved.

I see the same things occur in my students. So yes, a more evolved version of themselves appears, possibly a superhuman version of themself 🙂

What does it mean to you to have left the trading floor for the meditation floor?

Purpose, motivation and relevance.

What would you say to the people who have given meditation go and found themselves consumed by the busy ‘monkey mind’?

Find a good teacher who will help you learn the most important thing you’ll ever learn.

BurningManvImage source via Explore Light

Any healthy tips can you share that are embedded into your daily rituals?

  • Rise with the sun
  • Start the day with a big glass of warm water and a dash of apple cider vinegar
  • Then do some stretches and meditate
  • Drink some more warm water
  • Then have a good breakfast
  • Between 2pm and 4pm take a break. Meditate, nap, or rest for just 20 minutes as the circadian rythmn of the day dips
  • Eat dinner before 7pm to digest well
  • Go to bed before 10pm
  • Turn off all electronics after 10pm and don’t sleep with your phone on

Top 3 book recommendations?

The Power of Now Eckart Tolle

Emmanuels Book Pat Rodegast

Oneness Rasha

Currently Reading?

The End Of Your World by Adyashanti

Favourite Film?


Personal Life Mantra?

Transcend where you are

Favourite Quote?

“Established in being, perform action” – Yogastah Kuru Karmani

Most potent message you can share with our tribe?

Life will be uncomfortable at times, which is ok, because that is your guiding force back home to the Truth.

If you would like to connect to your ‘inner amazingness’ through the practice of meditation check out Tom Cronin and The Stillness Project’s 21 Steps to Faster Deeper Bliss.


By Amanda Clegg
Integrated Health Coach


image 2

During my time as a University student a wise friend pointed out that the most important thing in life is your health, it was something at the time I hadn’t pondered, thinking the answer is happiness and I wasn’t too far wrong. Health is all-encompassing vehicle of every aspect of life, this is why I chose to train as an Integrated Health Coach. The process reviews the integrative nature of all aspects of your inner and outer world and guides you to step forward into health, happiness and wealth. Recently I attended a business seminar presented by former Supre queen Catherine Taok and was pleased as punch to see a holistic approach to what it means to operate and be part of sustainable successful business and life. To my delight the talk actually began with a meditation by Tom Cronin of The Stillness Project , immediately I knew I was in the right space in time! The various definitions of wealth beyond the economic dollar where discussed of which very may well feed back into the monetary form, they include;

8 forms of wealth by Robin Sharma www.robinsharma.com

1. Inner Wealth – a positive mindset and inner peace, high level of self respect, clearly defined values and goals

2. Physical Wealth – your health is your wealth, great leaders are in great health

3. Family and Social Wealth – forging deep relationships and connections with family, friends and the community

4. Career Wealth – becoming great in your chosen field, being good at what you do to drive your teammates

5. Economic Wealth – an important factor, however not the most important.  To keep the flow of money active “the more I make, the more I can give away.”

6. Circle of Genius – surround yourself with exceptional people and read books of people who inspire you

7. Adventure Success – stepping outside your comfort zone is a necessary component for happiness and growth

8. Impact Wealth – the deepest internal craving is to live for something greater than ourselves, to help others is helping yourself and great leaders leave a legacy

Working towards Life Balance 

Many people struggle and strive to balance work with having a life, mapping our your current ‘circle’ gives you realisation what is working well and what needs to be worked upon. You will be a much happier, healthier, wealthier human being if your review, plan and act on more neglected segments of your life pie. If you are having to dedicate more time to your family or career ensure the neglected parts are not ignored for the long term leading to some sort of unhealthy distain. There are little things you can do like exercising for 15mins instead of saying its not a priority, I don’t have time. We health coaches are the go to people to help hold you accountable and actionable towards your integrated healthy life vision. Whether your life changes are major or minor it’s valuable to reach out and ask for help rather than staying stagnant in a place that you think stinks! We all have being given countless pieces of good information over our lives, only rarely do we take the time to implement because life just gets in the way. Life balancing is full of purpose, joy and health, it takes good time and is an ever evolving process.

Circle of Life

An exercise of life review. Your life can be divided up into segments containing;

Family, Friends, Relationships, Work, Finances, Health, Physical Activity, Learning and Development, Spirituality /Religion also Creativity and Vision, Home Cooking and Environment and lastly Joy.


Circle of Life

How do you rate yourself?

Strong self ratings are plotted towards the outside of the circle and the weaker ratings are towards the centre, now join the dots and check out the shape of your circle.

What’s Your Story?

Self reflect upon the development slices of your life pie and deeply question what areas are part of your personal story you keep telling yourself? What are your limits, which are self told lies and fears and where do your limits come from? Are they self told or from those around us? If any or all of your thoughts, words and actions aren’t lining up, neither are your goal kicking skills. Amp up your personal beliefs in line with your personal goals.



Goal Digging

Personal goals fuel and inspire you rather fuel your ego, these types of goals are mastery goals and they are intrinsic. Lean into your fear and commit to the goal. Do hard things, this pushes your personal boundaries and in turn releases the motivational chemical dopamine that beneficially builds your pre-frontal cortex of your brain boosting levels of intelligence. You can see how successful people become more and more so, they are not scared of jumping of out the safety box and taking a measured risk. Signing up an appropriate coach and mentor to spot you keeps you feeling supported and inspired, less fearful of results and more rightly focused on the process it takes to kick your goal straight into the net.


By Amanda Clegg
Integrated Health Coach

Would you like to learn how health coaching can unlock the different forms of wealth for a more abundant, healthy, committed and energetic life? Ok let’s talk! Schedule a free initial consultation with me today at Raw Food Tribe and discover how coaching can give you the boost you have being longing for.


Most nuts and seeds need to be soaked for a good 8 hours before blending, such as almonds or hazelnuts. There is an enzyme inhibitor called phytic acid in the brown skin of almonds which protects the nut until certain levels of sunlight and moisture are reached to allow them to germinate. Eating these nuts without removing the inhibitor limits the nutrients your body can absorb making digestion more difficult and this we why we soak our nuts! Adding moisture to the nuts and seeds allows the skin to shed and the enzymes to release without stomach bloating or other ill effects. Zoe told me during one of our social meetings she can’t almonds unless they are activated, 20 nuts where left on her plate! The other day, I found a tamari almond shell in the corner of the kitchen, clearly some creepy crawly knows what’s good for them and had cleverly eaten the nutty goodness only. Wild animals instinctively know what’s good for them, we humans need to relearn this process! Anyway back to DIY nut mylk making…

Home made nut mylk tastes a lot cleaner than the packaged variety as you know exactly what goes in. My personal observation is the flavour sensation is more vibrant due to the freshness similarly observed with homemade juice versus bottled brands, this makes DIY well worth it.



  • 1 cup of nuts or seeds of your choice to 4 cup ratio of filtered clean water
  • Medjool dates or your choice of healthy sweetener maple syrup or honey (no agave please)
  • 1 tsp pure vanilla extra
  • Dash of cinnamon
  • Pinch of celtic or himalayan salt


To DIY your own home made nut mylk choose almond, cashew or hazelnuts or seed varieties like sunflower, sesame, chia or hemp seeds. Soak your nuts or seeds in clean filtered or alkaline water for the required time period (refer to chart below) with a ratio of 1 cup of nuts to 4 cups of water. Add the mixture in your a blender for approx 1 minute depending on the speed and power of your blender.


Soak and Sprout Chart Guidelines (where are the hazelnuts!)

The nut mylk will most definitely require draining out with cheesecloth or a nut mylk bag as there is a lot of pulp left over. To do this pour the mixture in and squeeze the cloth downwards to filter out the mylk from the pulp to drain into a glass bottle. If your making almond milk then save the pulp for later. Let it dry out, and then process it in a food processor for a minute or two until it looks like flour, you just made almond meal! It can be used in baking cookies and other recipes that require almond meal. Almond meal is a little on the expensive side so put it to good use!

If you have a more of a sweet tooth, then sweetened nut milks are for you. Add the vanilla extract and a few medjool dates or other natural sweeteners like maple syrup or honey to the blender after you have removed the pulp. You can experiment by adding a dash of cinnamon for spice, a pinch of salt or even lemon to build a full bodied flavour. Raw chocolate almond or hazelnut and goji mylks are pretty yummy too.


  • Goji Berries
  • raw cacai nibs/powder


Consume your DIY nut mylk in 1 to 3 days.

Cashews only require a couple of hours to soften them before blending or for dehydrating purposes.

Activated ‘raw’ nuts and nut mylks are a super healthy snack loaded up with protein and good fats, fibre, and zinc, magnesium and calcium.


By Amanda Clegg
Integrated Health Coach



A friend and I where chatting about the very Amercian concept of  “Fake it till to you make it” and he was reminded of this very inspirational TED talk by Social psychologist Amy Cuddy. In the talk Amy discusses the concept of adopting “power posing” in highly a confident way. Interesting enough this type of power body language can increase levels of testosterone and lower your stress chemical cortisol flowing in your brain. Not only does our body language affect the way people see you it affects the way you see yourself. People in positions of power where shown to have higher testosterone and lower levels of cortisol to order to be effective leaders. So it seems the interplay between the mind and body works both ways.


My take away from this video is when you feel more expansive energy in your current state of being you are more likely to succeed in your endeavours. So if you are feeling a bit out of it and are about to walk into an important meeting or job interview, go on a date, or better yet speak in public; sit up, stand up, chest out and hands on hips!

Enjoy Amy Cuddy’s truly inspirational tear jerker right here.


By Amanda Clegg
Integrated Health Coach